For TimeMetconBenchmark25:00
Spears
Monostructural
Gymnastics
Solo
Workout Details
For Time
25:00
For Time:
3000 mRun
Every 3 minutes, perform:
10Burpee Broad Jump
10Alternating Lunge
Time Cap: 25 minutes
Coaching Tips
Strategy
- 1Pace the run to maintain energy for the burpee broad jumps and alternating lunges.
- 2Keep a consistent rhythm on jumps, transitioning smoothly into lunges after every 3-minute round.
- 3Focus on form during lunges – keep your chest up and knee behind your toes.
- 4If fatigue sets in, consider breaking the burpee broad jumps into smaller sets to maintain quality.
- 5Stay aware of the clock; make sure to finish the run and burpee broad jumps efficiently before the next 3-minute interval.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during burpee broad jumps to prevent knee or ankle injuries.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 3 min easy
Mobility Work:
- 30 sec per side Hip Flexor Stretch
- 30 sec per side Shoulder Stretch
- 30 sec per side Ankle Mobility
Activation Prep:
2 rounds- 5 Burpee Broad Jump (Light)(Focus on form.)
- 5 per leg Alternating Lunges (Bodyweight)(Keep torso upright.)
Scaling Options
Intermediate
Reduce reps or distance for some exercises to ensure form.
- 1
run
Reduce to 2,000m Run
- 2
burpee broad jump
Reduce to 7 Burpee Broad Jumps
- 3
alternating lunge
Reduce to 7 Alternating Lunges
Scaled
Further reduce the load or range of motion.
- 1
run
Reduce to 1,500m Run
- 2
burpee broad jump
Reduce to 5 Burpee Broad Jumps
- 3
alternating lunge
Reduce to 5 Alternating Lunges